5 Dead Hang Mistakes (CAUSES INJURY!)

In this video, we bring to you 5 Dead Hang Mistakes that can cause injuries and issues to your body.

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To Be Clear: Dead hangs are a great exercise for improving grip strength, shoulder stability, and overall upper body strength. However, like any exercise, there are certain mistakes that people make when performing dead hangs that can reduce their effectiveness and potentially lead to injury. In this video, we will talk about 5 dead hang mistakes you should completely avoid, as they can cause serious injury.

#deadhang #deadhang101

[BobPandolfo]

I do them two or three times a day several times a week for 45 seconds or so but with my legs bent and toes touching the ground, just to get a nice stretch. This way I don't have to be concerned about injuries and I get a stretch and it still feels like it's a passive strengthening exercise.

[nerdyali]

Hanging from the fingertips is a good way to chronic elbow problems. The finger next to the little finger puts a strain on the tendons on the inside of the elbow joint. This can lead to very sharp elbow pain. It can develop when pull-downs, pull ups, curls etc are done with the hand opened up and the strain placed on the fingers.

[CarlosSantana-wets]

I stared hanging 2 times a week, have improved from 35 sec. To about 1 min. 30 sec. In a couple of months. Makes my 53 yr. Old back feel great. Wish I could do it every day but will do when I can till I can hang for 3 min.straight.

[christbuilds]

I thought dead hangs where passive not active?, By keeping shoulders down and back it becomes active.

[aleale]

And the most dramatic mistake is not shown! After hanging, you can’t land abruptly, but you need to slowly lower yourself. Otherwise, a lumbar injury is likely.

[williammartin]

People mention tennis elbow. Being a carpet cleaner for 24 years when I first started I was getting tennis elbow. After experimenting I realized that holding the 2 inch tube with the index finger straight and not wrapped around the tube cured the tennis elbow. Now anytime that tennis elbow feels like coming back I'll just hold the wand with the index finger straight.

[pierregagne]

Don't quite understand the statement "full range of motion". Shouldn't it be just hanging motionless?

[makeniek]

I perform this exercise daily as part of my training routine.

[geoffreyjoseph]

Hi what is the recommendation time wise per hang and how many times a day please .?

[HellskyMr]

What about grip angle ? Is it necessary to use pronated wide to medium grip ? I tend to use neutral grip 30 cm wide ( about 12 inch ) on pull-up shaft because my forearms are weak !???

[claudio]

I’m 80 had shoulder impingement over 3 month from kitesurfing, no exercise could help me. I startet hanging for 4 weeks and the pain has finished now .

[newfietubes]

Ok so is the point of this to simply dead hang so you can use straps to help you hang longer reducing stress on the forearms and hands or is the process of holding the bar strengthening the hands, forearms etc? If you strap up you can last much longer. That helps separate the discs but it reduces force in the hands and forearms. Are straps ok?

[markratcliffe]

A true deadhang is a passive stretch, not active. Therefore, you shouldn't be actively depressing your scapula.

Shoulder impingement is when the supraspinatus tendon (which merges into the rotator cuff) is compressed and sheared between the humeral head and the acromion. This is a combination of excessive internal rotation and flexion/extension of the humerus at the glenohumeral joint. A typical example of this flawed muscle action is when people perform facepulls with their arms internally rotated, as facepulls are designed to be an external rotation exercise.

Unless you have a significant issue with your rotator cuff, or simply just the supraspinatus tendon itself, it's highly unlikely that allowing the scapula to naturally elevate during a deadhang is going to cause shoulder impingement.

My main tip is to avoid holding a bar too wide, as a greater amount of tensile force will be applied to the shoulder and elbow joints with no additional benefit compared to a shoulder width grip.

Performing scapula depression and retraction on a bar is a valid exercise in itself, and a prerequisite for other pulling exercises, but it's not a deadhang.

[larsnystrom]

I didn't like all the extra exercises the video suggested. Such as a gripper for hand strength. I think we should ignore them.
Just hang to strengthen what's needed.

Passive hang for me is when the shoulder muscles themselves decides how much of the load they take up. Because they automatically take some of it.
But the scapula isn't pulled down at all in passive hang.
The shoulders are still not too close to the ears. But the scapula is as high as they want to be. And maxinally tilted up.

Other kinds of hanging are also good. Such as scapula pull downs. Here you lower the scapula repeately while keeping thhe arms straight.
Or active hang, where you lower the scapula and keep it there for some time.

These are nice too. But passive hang with leg raises is my favorite. That's the only abs training I do. And for me, the only effectiv exercise for them!
And I know how the abs and obliques work. And how to really do every exercise for them. It's just that leg raises: 2 s up, 2 s down, works really well for me. (or knee raises, if out of shape)

[toro]

I am confused. What do you mean by range of motion? Dead hang is an isometric exercise, there is no range of motion.

[mostafasherif]

When I hang from the bar I feel that the muscle or the tendon in front of the armpits overextend, any tips on how to solve it

[joebro]

The „not to narrow“ arms recommendation can also be misleading. If you have the right flexibility then shoulder width should be optimal aka basically straight. Look at gymnasts and how they do pull ups, muscle ups etc (especially on bars).

[ParteeFun]

do you have any information about injury caused by flexed arm hang. After hours of research, I only found info on how to do it (with no cautions). I probably shouldn't have been doing it as I am still too heavy. I did use bands to help but was unable to rest between attempts because not heavy enough to completely stretch the bands down. I ended up partially up and partially down with no rest period.

[johanhansson]

It's not really a dead hang if you depress your shoulderblades is you can't dead hang fully without getting shoulder impingement your scapula is not able to fully rotate upwards aka clearing the joint and depressing the scapula will actually make it worse.

[BuckleyAssociates]

I didn't do any research first, but did a couple of these for about a minute each. I had my arms directly over my head, maybe too close together. The stretch felt good especially in my upper back. But about an hour later I started to get neck/ear pain on one side. It's been quite painful for the last 24hrs. I think I might have strained something between my shoulder and neck, maybe clavicle or SCM. I hope it settles down soon. I wasn't even fully hanging, my weight was partially supported. I don't think this is for newbies or out of shape, overweight people. Yikes!